Popcorn vs. Poi — In-Depth Nutrition Comparison
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Summary of differences between popcorn and poi
- Popcorn has more fiber, phosphorus, manganese, iron, magnesium, zinc, copper, and vitamin B3; however, poi is higher in vitamin E and vitamin B6.
- Popcorn covers your daily need for fiber, 56% more than poi.
- Popcorn has 14 times more zinc than poi. While popcorn has 3.08mg of zinc, poi has only 0.22mg.
These are the specific foods used in this comparison Snacks, popcorn, air-popped and Poi.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +500% |
| Contains more PotassiumPotassium | +79.8% |
| Contains more IronIron | +262.5% |
| Contains more CopperCopper | +57.8% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +817.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +200.8% |
| Contains more CalciumCalcium | +128.6% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more Vitamin B3Vitamin B3 | +109.8% |
| Contains more Vitamin B5Vitamin B5 | +74.1% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more FolateFolate | +47.6% |
| Contains more CholineCholine | +26.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +693.1% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 14.5g | 0.4g | 56% |
| Phosphorus | 358mg | 39mg | 46% |
| Manganese | 1.113mg | 0.37mg | 32% |
| Magnesium | 144mg | 24mg | 29% |
| Iron | 3.19mg | 0.88mg | 29% |
| Zinc | 3.08mg | 0.22mg | 26% |
| Protein | 12.94g | 0.38g | 25% |
| Starch | 54.4g | 22% | |
| Carbs | 77.78g | 27.23g | 17% |
| Polyunsaturated fat | 2.318g | 0.058g | 15% |
| Calories | 387kcal | 112kcal | 14% |
| Vitamin E | 0.29mg | 2.3mg | 13% |
| Copper | 0.262mg | 0.166mg | 11% |
| Vitamin B6 | 0.157mg | 0.273mg | 9% |
| Vitamin B3 | 2.308mg | 1.1mg | 8% |
| Fats | 4.54g | 0.14g | 7% |
| Potassium | 329mg | 183mg | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Vitamin B5 | 0.51mg | 0.293mg | 4% |
| Saturated fat | 0.637g | 0.029g | 3% |
| Folate | 31µg | 21µg | 3% |
| Vitamin B2 | 0.083mg | 0.04mg | 3% |
| Monounsaturated fat | 0.95g | 0.011g | 2% |
| Vitamin B1 | 0.104mg | 0.13mg | 2% |
| Selenium | 0µg | 0.7µg | 1% |
| Vitamin A | 10µg | 3µg | 1% |
| Choline | 21.2mg | 16.7mg | 1% |
| Calcium | 7mg | 16mg | 1% |
| Net carbs | 63.28g | 26.83g | N/A |
| Sugar | 0.87g | 0.39g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Vitamin K | 1.2µg | 1µg | 0% |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +3305.3% |
| Contains more FatsFats | +3142.9% |
| Contains more CarbsCarbs | +185.6% |
| Contains more OtherOther | +132.8% |
| Contains more WaterWater | +2057.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8536.4% |
| Contains more Poly. FatPolyunsaturated fat | +3896.6% |
| Contains less Sat. FatSaturated fat | -95.4% |
